Cross Training Workouts should be a part of any runners training program. Cross Training Workouts for Runners provide a more holistic approach to training. By holistic, I mean that we learn to use different muscles, different combinations of muscles and ligaments, different patterns of movement (biomechanics), different mental proprioception, and challenge the body in different ways. Essentially, we keep it interesting and I believe that the athlete becomes more well-rounded.
It is really tempting to simply want to run as the sole activity of training. It makes sense right? You are a runner, and to get better at running, we have to run. However, cross training workouts are the difference between what we want and what we need.
This is about listening to your body. Whilst engaging in various forms of cross training does not use the same biomechanical patterning as running (as in a running ‘stride’ or form), the heart is still beating, and therefore you are still improving the amazing engine that is your body.
“Life begins at the end of your comfort zone”
– Ryan Sandes (Pro Salomon Trail Runner)
Trying a new form of training can be daunting. You can feel vulnerable from the feeling of ‘newness’ after being comfortable in one or a few sports for a while. I personally hadn’t been on a mountain bike or road biking (other than commuting) for a while. Today I decided to take what is a very dodgy, extremely old model mountain bike that I use as transport in Boise and go for my first mountain/road bike ride. Why? I felt like it and I had a curiosity to explore the contagious stoke that the biking community of Boise and Idaho have. I am having a small break from running for physical and mental health purposes. I also wanted to challenge myself a little bit.
It was a blast. I caught the bug, and I will be trying it again. All it took was one ride. I truly believe this is the same for others, so I encourage you to try a cross training workout next time you are unmotivated to run, feel a little niggle occurring or simply want to experience something else (and still keep the heart beating). I even got to experience the beautiful golden hour in the Foothills of Boise. See my photo below.
This is my favourite photo I have ever taken. I’m not entirely sure why, and it was a bit rushed honestly. My hands were freezing and my heart rate was through the roof after climbing a hill in the cold air. It was exhilarating though. I think it is the colours and obscurities of the sunlight.
Cross training benefits are numerous, particularly the benefits of cross training for runners.
“The Struggle was real, but every second was worth it”
-Nouria Newman (French Slalom Canoeist, Red Bull)
When runners get injured (and I am speaking for myself here too), it can be quite amusing to observe their habits of self-diagnosis before they actually get a diagnosis. Often they’ll use Dr. Google, the usual rehab methods involving tape and ice, maybe they’ll even be wise and take a few days off. However, we can prevent injury often by cross training, and learning to move our body in many different ways, utilizing many different muscles, in different coordination and patterns of movement.
To put it simply, we allow our body and mind a break from the repetitive movement of running. Often this allows the muscles, ligaments and tendons to heal a bit so you’re better prepared for your next run.
My mum who is a sports medicine physician in Australia once shared with me some very wise words about cross training for running. The heart is still beating. It doesn’t know the difference between a long swim, long run or long ride. She explained this to me whilst I was recovering from one of many sprained ankles. Whilst our musculoskeletal patterning may differ, we are still getting a very valuable training effect.
We are also training our mind differently. We are building mental toughness. For example, when I choose swimming as a cross training workout, I am inflicting myself (or am I actually benefiting myself?! That’s the paradox!) staring at some pool tiles and a black line for a significant amount of time. This is difficult when I have the privilege of looking at stunning mountain or seaside landscapes when I run outside.
Personally, my biggest cross training benefit has been the comfort I have in knowing that if I get injured, I am fully capable of throwing myself into a variety of other sports. In these sports I am distracted from my running injury, yet finding joy in a new and refreshing activity. Again, this is why I’d encourage you to integrate cross training workouts into your running schedule.
Below is a list of cross training examples I can think of. Maybe you could integrate a cross training session in instead of a second run, or even in replacement for a recovery run. Looking to increase endurance training load? Why not pop in a cross training workout.
“This is your life, live it with passion”
-Thabang Madiba (Salomon Trail Runner, South Africa)
Cycling as Cross Training For Running
The hardest part about going for a road bike is simply getting on the bike in the first place and starting (at least I find). Whether it’s the cold, the heat, or preparing the bike for the ride. As always, be cautious of vehicles, animals, pedestrians, weather conditions etc. I suggest doing a hilly route and sprinting up the hills, floating the flats, and relaxing on the downs for a solid endurance workout.
Spin biking can be a blast, especially with music. I like to create playlists where each song/track has a specific workout purpose allocated to it. For example, there is a mix of sprint songs, high RPM (revolutions per minute) songs, out of the saddle climbing songs, and in the saddle climbing songs, plus recovery songs. It can make for a great workout. If you have the option, you could even try a spin class for some extra motivation.
Mountain Biking as Cross Training For Running
Mountain biking as cross training for running is great as it challenges your proprioception and reaction time, along with continual changes in leg and body movement to navigate the natural changes/variations on the trails. The uphill climbs can really challenge you, as often you’ll be navigating around rocks, facing patches of sand or mud, or avoiding other cyclists and pedestrians (if you’re unlucky). The downhills are simply a hoot.
“I think the mountains have helped keep me alive, keep me going, and keep me focused on this is what I’m doing right now”
– Jim Morrison (The North Face Mountaineer and Brand Ambassador)
Swimming as Cross Training For Running
Swimming is one of my favourite forms of cross training for running. I feel like it works every part of your body, and challenges you to control your oxygen capacity and therefore the breath. To work with the breath when physically exerting yourself is very humbling, and in its own unique way, grounding. The silence of being underwater, and swimming being a solo activity, is also quite meditative. There are so many swim workouts searchable online. I like doing a warm up, cool down, sprint and distance mixed sets, and in the pool fartlek style workouts.
Elliptical as Cross Training For Running
The elliptical trainer is one of the simplest forms of cross training for runners as almost every gym has one, and it doesn’t require you to own any extra equipment. It’s also quite similar to the action of running, without the impact. Many runners I know and train with will supplement running with a session on the elliptical.
Nordic Skiing as Cross Training For Running
This is a challenging cross training activity but the benefit is the miraculous fitness benefits you’ll receive from investing time into skate or classic cross country skiing. It is truly a total body workout. Some of the highest recorded VO2 max levels come from nordic skiers. They have to use both their arms and legs uphill, ski downhill without edges, sidestep corners and maintain a very good sense of balance. Also, altitude is often involved, which means altitude training benefits as an extra.
I guess what I am trying to communicate, or the moral of this post if you like, is don’t be afraid to try something new, or take some time off if you need it. Running will always be there for the most part. We don’t want to be risk-averse, as this doesn’t equal an enriched and life fully lived. If we don’t take a risk here and now, we can’t expect to learn new things about ourselves.
You may have heard of these innovative, Swiss-designed running shoes before. I had the chance to try a few models in 2018-2019 and was recently reintroduced to them whilst surfing the internet reading about the latest running tech for some content inspiration (as a running shoe nerd does). I decided to explore a few popular models of On Running shoes below, discuss the shoe technology and include a brief account of my own experience in a couple of pairs.
For a quick bit of context, On is relatively new to the running shoe market, appearing in 2010 and founded by three athletic and innovative running tech pioneers – Olivier Bernhard, David Allemann, and Caspar Coppetti.
Here’s the interesting thing I came across when reading about On Running – The Swiss Federal Institute of Technology (ETH) released a study conducted with a pool of test runners, finding that On runners promote “lower pulse rates and lower blood lactate levels”.
Here’s a lovely photo of Roger Feder and the On Running founders + shoe tech experts, repping On Running. Not my own photography or content, sourced directly from ON, here.
According to the Wall Street Journal, On Running shoes set out to design a shoe that helped find a “middle ground” between the barefoot, minimalist running vs the cushioned running shoe debate.
On Running labels their sole technology ‘Cloudtec®’. Their website explains that the technology provides a soft, cushioned feel upon the downstride/landing, and then propulsion moving into the next stride. The aim when designing the technology was to create a shoe that doesn’t compromise cushioning for minimalism and minimalism for cushioning. Essentially, On Running promotes their footwear as an amalgamation of both, boasting a lightweight design.
The materials of the shoe are antibacterial (that’s pretty neat, huh), as per the On Running Website – this is super cool. No one likes nasty toes after miles and miles. The shoe upper also uses tape instead of stitching, which is better from a waterproof standpoint and aesthetically.
I personally tried the On Cloud X and On Cloud Flow. They definitely have a different feeling to other running shoes. I instantly noticed a kind of ‘massaging’ feeling on the soles of my feet, and found them quite comfy to work a 6-hour standing job shift I had at the time. Running my Sunday long run the day after, my legs didn’t feel fatigued from standing most of the day before – whether this was the shoe or not, I can’t be certain, but I don’t have too many suspicions.
The shoes are extremely lightweight, I felt very ‘free’ in them. Very different from a more traditional Nike Structure, Brooks Adrenalin, or Asics GT 2000. Not necessarily ‘better’ (this will vary based on individual needs, likes, and purpose), just very different. They are unique!
I can definitely vouch for the fact that the shoe has a very minimalistic design aesthetically, which is very Swiss in nature. They definitely stand out on the shelf amongst other shoes, mainly due to the ‘clouds’ on the sole (the cushioned sole segments, to describe them in the text). The design between the On Running Women’s Shoes and Men’s shoes didn’t vary too much, they’re pretty neutral. This is important as often I found particular colors of running shoe models didn’t sell if they were too exotic or ‘out-there’ for most customer tastes.
I loved the heel in the shoe, a lot of times I find with my extremely narrow feet, I tend to slip out of many shoe models at the heel. The On Runners I tried provided a secure fit at the heel.
Launched in late 2015, this shoe is a great all-rounder, meaning it is an excellent training shoe. It will work well on roads, even trail, track, and turf. The cushioning is on the softer side, making it a more ‘forgiving’ shoe in this sense. As expected with a training shoe, the On Cloudflyer provides more support (not a neutral shoe) and fits a bit wider. The shoe weighs 280g/9.88 oz and has a 7mm heel to toe drop. The general model is $159.99.
The model also comes in a Waterproof engineered design, coming in at $179.99 – On recommends purchasing a size up for all their waterproof models.
Launched in late 2016, the On Running website explains that the On Cloudflow was the first shoe of their collection to launch with a total of 18 Clouds (the sole, as I discussed earlier). The Cloudflow is best for both training and racing, particularly road racing.
Why? Because the cushioning on this model is more midway on the scale – not soft, but not completely firm. Therefore it can provide forgiveness on the downstride but doesn’t dissipate too many forces to impact the power through to the next stride. As expected with a training/racing model, it is a neutral fit.
The shoe weighs 8.29oz / 235g, with a 6mm heel-toe drop. The On Running website explains that the Cloudflow is great for faster training, 10km, half marathon, tempo runs, and longer intervals. The shoe is $139.99.
On Running discuss how 2017 was a year where the company chose to focus on designing performance shoes engineered for speed specific training and racing. The two models released were the On Cloudflash and On Cloudrush.
Definitely a racing shoe, these guys both have a 5mm heel-to-toe drop and are categorized as neutral stability.
The differences between the Cloudflash and Cloudrush is that one is more suited to Road Racing (The Cloudflash). Whilst both have more minimal cushioning compared to other On Running models, the Cloudflash has slightly more than the Cloudrush, to reduce the impact from cement/road/gravel etc.
The Cloudflash, therefore, could make a great interval/tempo/speed practice shoe AND racing shoe.
First launched in 2015, the Cloudflyer is categorized as a more supportive stability shoe that still retains the ‘lightness’ On runners are known for. Also primarily a training shoe designed for the road and other mixed terrains, it is great for mid-distance training and road training.
The Cloudsurfers weigh 11.64 oz/330g and have a 6mm heel-to-toe drop. They’re a bit heavier than other On Cloud models.
The On Cloudventure launched mid-way into 2016, designed specifically for trail running and the conditions mother nature can throw at us. The Swiss-style of engineering remains prominent, retaining the same lightweight properties as other On Running models. The cushioning is moderate on this model, which is necessary for a trail shoe requiring more stability in the sole for the harder off-road terrains.
They’re waterproof, have neutral stability, and as expected with a trail shoe, a more minimal 6mm heel-to-toe drop to prevent facilitating ankle sprains on uneven surfaces.
The shoe weighs in at 10.41 oz/ 295g, a little heavier than other On Cloud models.
Strava Challenges: How To Create Strava Challenges
I was recently asked to expand on the process of creating a Strava Club Challenge by a few running companies and groups, who have a goal of providing their members with virtual races during a particularly tough time. It inspired me to write a walk-through post dedicated to creating Strava Club Challenges.
The reality is, Strava Sponsored Challenges are expensive and therefore not within the budget of many Small Businesses operating a Strava Club, let alone virtual running clubs who use Strava as their base/platform to operate. The Strava Business platform explains that the Sponsored Challenges start at $15,000 USD, with maximum investment being -200k. These challenges “scale based on duration, targeting and promotion.” This means that you have the benefit of choosing whether your sponsored challenge is:
Distance based (Eg. Run your fastest 10k)
Time based (Eg. Complete 10 hours of running this fortnight)
Duration based (Eg. Run 100km this month, or 30 minutes 5x a week)
If you see an official Strava virtual race advertised, this is an official Strava Sponsored Challenge. If you’re interested in investing in a Strava Sponsored Challenge, you can get in touch with Strava through the FAQ page.
Essentially, you have 2 options when it comes to setting up a Strava Challenge for your club, free of cost.
A Strava Segment Challenge
Utilizing the Strava Monthly Run Challenges created by Strava, and filtering the leaderboard to view your ‘Club’ member attempts only.
Let’s jump right in.
Strava Segment Challenges: How to utilize Strava Segments to Run a Club Challenge.
Strava Segments are lots of fun, there are those athletes who are familiar with the term ‘segment hunting’ (I myself don’t participate in this), providing consistent mini ‘race like’ efforts to users who seek to achieve the best effort (time) on a particular GPS plotted map course (segment). If you’re a Strava Premium user, you can draw your own segments and publish them for your own personal use, or, as we are about to discuss, as your course for a Strava Club Challenge.
Strava Segments work via GPS Sports watch connection to the Strava app, the GPS route will then be recognized by Strava as a ‘route’ with particular segments that have been run. It will then upload the athlete’s effort for that particular route to Strava.
See my screenshot below of a past Virtual Run I completed hosted by the Strava Club – ‘Pace Athletic’. Pace Athletic used the Spit to Manly Strava Segment as their Strava Segment Challenge course.
When the athlete has finished their effort on the Strava segment, Strava will place the effort onto the segment leaderboard. This is accessible via the segment homepage. In this case, the ‘Spit to Manly’ segment. In the screenshot displayed below, there is a grey box down on the bottom right of the screen. See ‘View Overall Leaderboard’? Click on that!
The Pace Athletic Strava Run Club will determine their segment challenge winner by filtering out the leaderboard to just ‘Club’ member efforts. You can select your club on the dashboard to the far left by hitting the name of your club, under ‘My Clubs’. See the screenshot below for an example.
This is a great example of a local running business establishing a Strava Club, and then using a popular Strava Segment to set up a club challenge. It will promote their brand, services, and spread camaraderie associated with the brand. I personally completed this challenge and won’t forget it for a while – it is great real-time marketing, connecting dedicated and motivated athletes directly with the business or brand.
The great thing about a segment challenge and filtering out a leaderboard for club specific results is, it is entirely free!
Strava Run Challenges: How to utilize the Strava Monthly Run Challenges as a Club Challenge.
Option number 2.
First, click on the Challenge tab at the top of Strava Page Dashboard. It’s underlined in orange at the top of the page in the screenshot below. Here’s a link to Strava to get you going.
You’ll notice all the Strava Challenges appear on the page. See the screenshot below – As an example, let’s click into the ‘October 5k’ on the bottom row, one to the right. Here’s a quick link to the page: Strava October 5k Run Challenge
Next, you’ll be directed through to the October Strava 5K homepage, as shown in the screenshot below:
Displayed in the screenshot above, see the tabs running horizontally above the bolded word ‘Leaderboard’? Two tabs across, hit ‘ My Clubs’. This will filter out the results just to include the members of your club who have joined the Strava Run Challenge and completed 5k in that particular month, so in this case, October. Here’s a link to the challenge page if you’re interested: Strava October 5k
This is how we determine our ‘winners’, if it is a prize incentive based challenge. At the end of the month, be sure to check the leaderboard and take note of your winners.
The best ways to promote your challenge on Strava is:
On your Club Page as a post – don’t rely on 1 single post, post about it consistently, create a space for discussion
On your personal Strava athlete profile connected to the Club as a ‘post’
On your Club Homepage under the heading, within your ‘Club Descriptor’ text.
Run Facebook Video Ads targeted at individuals with an interest in Strava (Via Facebook Business Ad Manager – do not do a boosted post off your personal Facebook page. Contact me if you need to know why…)
Instagram ‘My Story’ promotion and actual posts, every day or at least every second day, for the duration of your challenge. Facilitate and create engagement with your athlete community.
Post it on your Facebook Business Page each day
Post it as a physical event on Facebook, linked directly to the Strava event info on Strava.com, and invite all your Facebook users to the Facebook Event.
After researching Strava Challenges for a few months now, I often would come across the term, ‘Strava Hidden Challenges’. I was interested and found that Strava users were experiencing difficult finding challenges to suit their abilities and sport each month, hence the term ‘Strava Hidden Challenges’ – Challenges that Strava doesn’t advertise on a large scale.
Enter Komm Club. According to their website, this is a platform which lists all the upcoming, currently active, and past Strava Challenges for Strava users to reference. The platform even allows you to link up Komm club with Strava so you don’t miss out on challenges, and would like to be notified as such.
Do you ever find yourself thinking out on a run, “why am I doing this?” Why do we put our body through pain, wake up ridiculously early, sometimes when we don’t want to, and still hit the pavement or trails?
I contemplate this question often, and what I found for me and others I have asked is that the role running plays in our life changes frequently. For example, I run as it brings me joy, to challenge myself and test my limits on occasion, to learn to be a good team-mate, to be a better decision-maker under pressure (think quick decisions in racing) to better my mental and physical health, to escape traumatic events and situations (as an outlet), and sometimes, quite honestly, running is a coping mechanism for me, especially in times of emotional challenge.
I was inspired to write this post as I think it’s important to explore this question as a runner. The answer to this question at certain points in your life can reveal the place you are in from a mental health standpoint. Tuning in to this is an immensely powerful tool. I personally have utilized it frequently over this tumultuous world context at present, particularly when I notice I am using running to cope with stress or other life issues. There’s no problem with this when it is ‘your why’ on occasion, however, it is important to recognize if there is a trend and address it.
Why do runners like to run?
My lovely team-mate Olivia and I, out for a run and laugh.
Interestingly, a lot of my team-mates began running because they weren’t so good at other sports. I can definitely say I am in this boat.orning can often provoke some philosophical thinking (at least for myself!). Sometimes I find it quite meditative, especially on early morning sunrise trail runs. I feel like I am awake before the ‘world’ wakes up in a sense, and very at peace with myself in nature.
But this isn’t always the story. As soon as I recognized that I tended to place running as a sort of stress coping mechanism tool I asked myself, what is the goal I am trying to achieve by placing running as this form of “tool” in my life? I couldn’t come up with a good answer. I recognized this trend in the early stages of COVID quarantine, back in March and April of this year (2020). I came to the conclusion that running can definitely play this role for me at times in my life, but it is dangerous if it becomes the sole reason for running when races and practices are nowhere to be found.
Recognizing the trend was my first step in truly understanding my motivation to run, and the role running plays in my life. It actually took COVID, when races are canceled and running is purely self-motivated, to realize these things. It is an important self-discovery as an athlete and has skyrocketed me for further growth.
It’s important to discern that the role running plays to us personally, and our motivation to run are both interconnected and different. Let me explain.
Role: The function assumed or part played by a person or thing in a particular situation.
So, running as it fits in our life – what function does it have for you? Because it makes you happy? You like the challenge and testing your limits? Physically and mentally bettering yourself? A coping mechanism? A stress-relief tool?
These will obviously change depending on the situation and context, as the definition states. The role running plays to us personally underlying motivators to a goal/goals we are trying to achieve. Like goals, our ‘why we run’ should evolve over time as you evolve as both an athlete and a person.
I asked a teammate on a recent run why she runs, looking for a variety of answers for this post. She said because it makes her happy. Surprisingly, I hadn’t thought of this first thing, but as an athlete who dedicates so many hours to running, it should be the number one reason. At the end of the day, when competitions and formal practices are canceled, we run to have fun and because we love it. better ourselves as people and athletes and become a stronger team player.
“Running is my meditation, mind flush, cosmic telephone, mood elevator, and spiritual communion”
– Lorraine Moller, Olympic Bronze Medalist
Motivation: The general desire or willingness of someone to do something or the reason or reasons one has for acting or behaving in a particular way.
This often changes, different to the role of running. Often races are our motivation, but with no racing, that has had to change. My motivations each day change from a desire to explore a new trail, to feel like I have achieved something first thing in the morning, to catch up with teammates, to maintain fitness for when races do roll back around, to get to the lovely brunch + mimosas waiting on the other side of a long run…
Motivation to run and role running has in our life can be the same at that very moment. For example, if I am highly stressed, and looking for some outside time, to make myself a little tired and get a hit of endorphins, I am running for mental health and stress relief.
When running becomes a coping mechanism to deal with stress, adverse life situations, trauma, and other mental health challenges, it can honestly be a savior. It is great we have a tool like running to help us through these tough times.
The danger is, what happens if we get injured or sick, and we can’t run for a while?
It’s important to have other things you enjoy and can throw yourself into when you can’t run. Running playing the main role in your life as a coping mechanism is risky, as I mentioned earlier. If you think that you might fall into this boat here and there, or full-time, I challenge you to learn an instrument, find an art form you’re passionate about, learn a skill, like Indian Curry cooking and the purpose of different spices (I learned how to make a variety of curries from scratch over COVID, it was super rewarding and I now have a new life skill).
Interestingly, at my lowest point this year I had very little energy or motivation to give to running at all. Even if I wanted to, mentally I was drained, which meant physically I had nothing to give. I got myself out of this rut, and I’m much better for it, as a person and athlete.
Stress is stress to the body, I was always told growing up by the influential sports people in my life. The body can’t tell the difference between stress caused emotionally, to stress accumulated from physical fatigue. I keep this in the back of my mind and provide myself with forgiveness, patience, and love when needed in regards to training if things are on the tougher side. It’s just life! Besides, put things in perspective – for those younger runners out there, missing a session will not impact you in the long term. Distance running is a long term game, reliant on consistency, intuition, self-awareness, and mental + physical health.
Imagine your life is balanced between different cups, that are each half-filled with water. Considering this analogy, most of us have cups for:
All these cups need to be balanced with certain amounts of water, not overflowing. This is optimal to reduce stress and anxiety in our life. Before you think, “that’s impossible” – hear me out.
If 1 cup is overflowing with water, for example – a heavy load at work, something else has to give. Some of that water needs to go somewhere else to balance the extra work stress out.
If multiple cups begin to overflow, we start to spread ourselves thin. Don’t panic if this is you, especially at this time in the world at present. We just have to reevaluate priorities and potentially make a few shifts or changes to better suit our needs.
So, next time you want to push your limits or step outside your comfort zone in training, for example, make sure your cups allow for this. Same for any other endeavor. You’ll recover better, perform better, and develop smart habits for the future. It’s establishing foundations for long-term success in running or whatever it is you want to do.
Running motivation quotes to get you fired up!
I have a few favorite quotes.
“Fortune favors the daring”
– Virgil, The Aeneid
“I always keep in mind that it’s better to be undertrained and healthy rather than incredibly fit but injured”
– Ashton Eaton, two-time Olympic gold medalist & world record holder
“Excellence is not a singular act but a habit. You are what you do repeatedly.”
– Shaquille O’Neil (15x all-star, won 4 NBA Championships)
Remember, we are all just trying to do our best as people. Running is a reflection of life in this sense – hurdles, barriers, obstacles, tough days, great days, proud moments. Feel through them all, one step at a time.
Running Nutrition: A Guide to Fueling for Performance
Fueling to perform at your physical and mental best is a very different cup of tea than simply fueling to be a healthy individual. Running nutrition is one crucial piece of being a good runner, and we are constantly learning new things in the area from both scientific research and from tuning in with our own body.
A couple of things inspired me to write this post. The first was my teammate Bella (@bella_brickner), who wanted some ideas on what to eat before running (we often run in the mornings together), and asked me what my personal race nutrition strategies were. The second was experiencing some altitude effects on a recent ascent and descent of Mt Superior in Utah I completed. To be the complete athlete, you can’t skimp on nutrition. It’s fuel. There are a lot of diets out there (not the kind that involves needs based on food allergies or intolerance purposes) – keto, paleo, gluten-free etc, however, whilst these may work for the occasional athlete and ones we hear promoting their nutritional choices on social media, more often than not, a well-balanced and diverse diet will suit best. A good friend said if you’re driving yourself crazy planning and overthinking food, you’ll often make worse choices in the long term because it’s not sustainable to be in that mindset. I’ve learned this the hard way as a younger athlete, but lessons are there to be learned. The earlier, the better.
What to eat before running?
Nutrition can improve an athlete’s performance immensely. For example, maintaining optimal fluid balance levels, and providing the body with more fuel (carbohydrate) to perform better and help with “lactate accumulation from anaerobic efforts”. Anaerobic meaning the high-end, very high-intensity efforts.
I always eat before I run, normally a bowl of cereal or toast. It tides me over to breakfast, I don’t get distracted mid-run by sudden onset hunger, and I feel more energized. After all, if it is a morning run, you’ve fasted all night, so your body will thank you when you give it a little boost. Thus, I tend to get up a bit earlier to have some digestion time and sip my coffee or tea.
It’s recommended that you eat before you run if the session falls into any of the following:
Over 60 minutes in length
A long run of some sort
Training at higher altitudes
You have multiple sessions or events across the day
Note: This list is not limited to the following, just a quick guide.
I typically eat any of the following before a run…
Dry oat, quinoa, or wheat-based cereal. My favorite is pumpkin and flaxseed granola (you can often get this in the bulk food section or Nature’s Path brand in a box, which you can get at Winco, Wholefoods, Albertsons, Trader Joe’s etc). I eat it dry because the extra liquid or dairy can sometimes cause stomach upset). You could even make your own.
Cornflakes or oats with almond or another type of non-dairy based milk. In my overall eating habits, I normally have a mix of dairy milk for some things, and non-dairy based for others just to ensure my calcium levels remain in check. Before a run, I go for a non-dairy based option. I don’t need to explain why!
Whole-wheat or white toast (Sourdough is the better option here) with jam/jelly or peanut/almond butter. Here you get a little bit of protein and healthy fats mixed in with the necessary carbohydrates to top up the muscle glycogen stores pre-run. Being very easy to make, it’s a no-fuss option.
Rice cakes with nut butter, jam/jelly, or honey and butter. If you’re celiac, gluten-free, or don’t typically pick a bread-based option pre-run, rice cakes can be a good alternative.
2+ hours before:
You can generally eat a more substantial meal if you have more time before you head out for a run. Some of my favourite options are:
Oatmeal with banana, peanut butter and cinnamon. This is my pre-race go to meal, as I can replicate it at home, and it is always at the event hotel buffets. I’ll generally do 1-2 cups of oatmeal, a scoop of almond or PB, slice the banana on top, and dash with cinnamon/maple syrup. It’s delicious, and it ticks the boxes in terms of endurance training based nutritional needs.
Scrambled eggs on toast (maybe with some sneaky sides like avocado, mushrooms, salsa, arugula or spinach)
Bagel with cream cheese/nut butter/avocado etc – Bagels are a great source of quick carbohydrates and with the amount of bagel flavor varieties on market, there’s something for everyone.
Want to know some handy tips and tricks for your next grocery shop? Check out my post on Grocery Shopping For Runners – Click here.
What to eat the night before a run?
Deciding what to eat the night before a run will be dependent on what type of running session you have the next day. If it is a more endurance-based session, make the ratio of carbohydrates to other components on the plate slightly higher.
For a shorter, intensity-based session, you can keep it a bit more balanced.
My all-time favorite dinner time meal if I have to run early the next morning is homemade pizza with a side salad such as Caesar Salad, see photo below. Yes, there is a glass of pinot grigio to accompany because we all need a bit of fun and indulgence- Barefoot does an affordable, decently tasting option. This hits my CHO, Protein, Fats, and taste requirements on all levels.
Home-made Pizza Night + the works!
The great thing about the meal a night before a run is that you don’t have to stress as much about pre-planning it, due to the digestion time you’ll have. The morning is slightly different.
However, if we are discussing a pre-race dinner meal, I follow the KISS method (Keep it simple stupid). What works best for me personally is:
Rice (white, long-grain) – I want a source of carbohydrates that doesn’t upset my stomach but gives me a good bang for my buck. I was told by my sports dieticians in Australia many times that Rice has more bang for your buck than pasta. I stick true to this.
Shredded chicken with light seasoning, or canned lemon tuna in oil. I like to keep my proteins on the lighter side of things.
A mix of roast vegetables. I chop up a bunch of broccoli, beans, a variety of purple, white and sweet potatoes and mushrooms, drizzle with a bit of olive oil, salt, and bbq seasoning, and chuck it in the oven.
I throw all these ingredients together, and sometimes have a side of Italian season, sweet chili sauce, soy sauce (it just depends on the mood I’m in).
Remember to practice your meals prior to race day, as this is the best way to avoid stomach upset. You can afford to have a few uncomfortable sessions here and there, to learn what works for you, rather than make a mistake on the important event day.
What to eat after a long run, and what to eat during a long run?
A long run can be the most energy-draining session of the week, especially if you’re running beyond the 80-90 minute mark, where the body’s glycogen stores are depleted. It is recommended that the athlete intake some form of carbohydrate and fluid to rehydrate if running longer than this. SDA states that generally, you won’t need fuel (CHO) “during exercise sessions lasting less than 60 minutes.”
So why do we need to top up our carbohydrate stores after the 80-90 minute mark?
Keep blood glucose levels on track as this “fuels your muscles and brain during exercise”
“Get the most out of your training session by sustaining intensity for longer”
Curb simple sugar cravings later in the day, as the metabolism is likely to be high for the rest of the day post long run
Many runners don’t top up their carb stores, but establishing a common practice or habit could benefit you in the long term, and create a more tolerant stomach. Food for thought. This reigns especially true if you are training for a half marathon distance or further, where taking on fuel whilst on the run is essential.
Hiking up Mt Superior, Snowbird, Utah
Some quick carbohydrate top up food ideas that I have tried and tested:
CLIF Shot Bloks– There’s no crap in these, no preservatives or additives, which is a must for me. They come in lots of flavors and you can get caffeinated bloks too. My favourites are the ginger ale, citrus flavor, or orange flavor with caffeine. There are 33 calories per blok, and I tend to pop 3 bloks before I run, and 3 at the 80-90 minute mark, and I’m right to go.
Chopped up CLIF Bars– I also enjoy CLIF Bars because there are no preservatives or added artificial ingredients. These bars pack a punch in terms of energy provision and can be hard on the gut if digested all at once, without water. That’s why I chop them up into around 6 smaller pieces. I used this nutrition method on a half-marathon XC Ski race, and a 22km hilly trail race, and never had a stomach upset or issue. My favourites are the Cool Mint Caffeinated bar or the White Choc Macadamia flavor (non-caffeinated).
Tailwind Nutrition Endurance fuel – I love putting this in my water, no preservatives or nasty added ingredients. My favourite is the lemon flavor. Not only does it hydrate and replace necessary electrolytes, but there is 25g of Carbohydrates per scoop. Tailwind recommends: “For endurance workouts, mix 2-3 scoops per 24 oz of water per hour.”
Banana Chips– you can get these at pretty much any good supermarket. Think Trader Joe’s, Winco, Albertsons, Wholefoods, Safeway etc. I’ve included the link to Bare Snacks simply Banana Chips if you want to bulk order them online.
What to eat after a long run
Every runner I know looks forward to the post long run refuel. Many of us finish this final session of the week on the hangrier side of things. I have a few key go-to’s which really hit the spot. I’ll generally choose one over another based on what time of day it is. For example, if it’s closer to brunch/lunch, I’ll make a savory option, whilst if it’s in the morning a sweeter option works better for me.
Oatmeal with the works.
Mixed in egg whites x2 (yes, it does work, it doesn’t taste bad, and you’re gonna get some extra protein for your fatigued muscles)
If you’re not into trying what I just mentioned above, you could always stir in a scoop of protein powder. Just watch that it is in accordance with WADA (World Anti-Doping Guidelines) in your sport. You can check your substances on GlobalDro. Just be aware, that sometimes substances can be contaminated.
Peanut butter or almond butter stirred in.
Fruit: Chopped banana and berries on top – I like to always keep frozen berries and bananas in the house
Finished off with a dash of cinnamon, honey, brown rice syrup or maple syrup.
Omelet with the works + toast or roast potatoes
I normally do a 3 egg omelet, which I make by combining it with a dash of milk and TJ’s “nothing but the elote” seasoning + Chilli Lime seasoning, and a handful of Mexican cheese blend or mozzarella. I’ll then stir it with a whisk, then pour the mixture into a small preheated skillet with oil. Put it on medium-high, and keep an eye on it.
In a separate pan, I’ll be roasting/frying up the veg to put inside the omelet. Bell peppers, corn, a green de-seeded jalapeno, mushrooms, onion, tomatoes, and spinach are my normal go-to’s.
Seasoned veg in the skillet
Once the omelet is looking well cooked on the outside and starting to cook nicely in the middle, pop the veggies from one pan into the omelet pan, on top of one side of the omelet, and fold the omelet over. Top with more cheese or whatever you like.
I honestly never make these myself, I always buy them, but they’re delicious and really hit the spot. If you haven’t tried a Gyro, you haven’t truly lived.
Smashed Avo on toast with feta, tomatoes and poached eggs, with a drizzle of sweet balsamic and olive oil. Exactly what it says, no need for further explanation.
These are just a few of my favourites. All provide a good balance of carbohydrates, protein, healthy fats, and good flavour for optimal post-long run recovery. Timing-wise, I tend to have a snack 3:1 ratio of carbohydrates to protein within 30 minutes of running, and a meal from above within the hour. I’ll probably be hungry again in 2-3 hrs time and have another meal. Listen to your body here.
Want to know some handy tips and tricks for your next grocery shop? Check out my post on Grocery Shopping Tips For Runners (especially good if you’re budgeting too!) – Click here.
Coffee For Runners: The Benefits of Caffeine for Athletes
If you participate in sports competitions regularly, it’s likely you would’ve heard athletes discuss the use of caffeine for performance-enhancing benefits. Just walk down a busy street with coffee shops near popular running or biking trails on a weekend morning, and you’ll often find cycling or run groups having a brew. Coming from Australia, coffee is a big deal. In Melbourne and Sydney in particular, Coffee is an art. You could spend a whole day exploring different coffee roasters and the varied eclectic atmosphere they create for you to sit and enjoy your brew. I’ve enjoyed exploring coffee shops in my new city, Boise.
Caffeine For Runners: Is Caffeine good for runners?
Caffeine is often recommended for runners as it can have a slight performance-enhancing effect if the individual times their ingestion correctly to their race/event start time and correctly for the duration or distance of the race. Caffeine can cause an upset stomach, better known as G.I distress for runners if the athlete is not used to coffee when training. However, if the individual is able to take on board coffee, their awareness, alertness, the focus can increase and their perception of effort may be decreased. What’s not to love about that? I’m personally a big fan of coffee before racing.
Here’s an even niftier trick you can consider which I came up with whilst out on a long run one Sunday morning. I practice this regularly to get the optimum race-day advantage. As a regular coffee drinker, many would agree that we become slightly immune to the effects of coffee over time. Considering this, I only drink decaffeinated coffee and tea, or no coffee at all, up to 5 days before a race. Whether it is a placebo effect or not, I can’t be sure, but I know I definitely feel the effects of the caffeine when I drink coffee on race day after no coffee for a few days (a temporary coffee fast, you could call it). On the day of the race, if it is an early start time, I take on board 2 shots, and if it is in the evening, up to 3. I’m buzzing and ready to go!
The only drawbacks of using caffeine is the risk of GI distress, the need to urinate and potential jitters. Getting the jitters isn’t such a big issue for distance runners, as our sport doesn’t require us to be still to execute a good performance (unlike an archer, or 100m sprinter on the start-blocks, for instance). To avoid GI distress, we train the stomach in practice to be able to handle varying amounts of caffeine, well before race day.
Should I drink Caffeine before a run?
For many runners in particular, including myself, coffee is a big part of my morning routine before training or races. One study evidently highlighted that more than two-thirds of Olympians use caffeine as a pre-workout supplement. In the hotter months, particularly when temperatures can hit 45 degrees C or 100+ Fahrenheit here in Boise, I’ll reach for the cold brew pre-run. In winter when it is significantly cooler, it’s a double shot latte or Americano. Investing in a coffee machine is your best bet for convenience and financially, especially if you’re a student or student-athlete.
I love how my morning cup of coffee increases my alertness and awareness. Most of the time I find myself running in the mornings within 30-1hr after hopping out of bed (especially in the summer). I’ll pair my coffee with a small snack to help with the digestion of the coffee and satiate my hunger during the training session. A pre-run snack that pairs well with coffee is normally a bowl of cereal with non-dairy milk or toast with jam/honey or nut butter.
If you’re an individual who believes they can’t eat before or close to a run, I urge you to train yourself to be able to take on board something, including a coffee. Training is time to practice for race day – you can survive a few uncomfortable running sessions in the short term, to invest in optimal long term nutrition.
Does Drinking Coffee make you run faster?
There’s evidence to support the benefits of caffeine in endurance-based sports. Most caffeine supplements are 2-3 shots dense (80-120 milligrams), as this is believed to be the best amount to consume to improve performance. Many online sources discuss using 5mg of caffeine per kilogram of body weight. With 1 cup of coffee containing around 95-120 mg of caffeine, you may have to have a double shot or two cups to get the full effects.
Coffee works to improve your performance in a few ways. Most notably, it can reduce your perceived levels of exertion during difficult endurance activities, including running.
Caffeine has a pretty short-acting effect, so from personal experience, I like to have 1 shot an hour out from the race, and another shot 30 minutes before. I take these in caffeine strips such as Revvies (https://www.revviesenergy.com/) in which each strip is equivalent to one shot of coffee. This reduces any chance of stomach upset which might be experienced if a coffee, particularly one with dairy milk, is ingested too close to the gun time. I’ll have 1 strip 30 minutes before the race, and 1 just before I line up for the race if I’m using Revvies.
The stomach can also be trained to take caffeine on board close to a race. I can have a black coffee with a dash of milk up to 45 minutes before an event, as long as I ensure I get to the bathroom before the start, this is no issue for me. I’m firing and ready to run fast!
The best way to practice caffeine intake and experiment with supplements is during training phases/periods. You can afford to make mistakes during these times – this is why it is called practice! Mastering your nutrition needs as an athlete doesn’t happen without trial and error.
Best Caffeine Supplements for Runners
For a great, convenient pre-race option (especially for Aussie based athletes, as this brand is AUS based), I use Revvies Energy Strips. They are super simple to take, simply place a strip on your tongue and allow it to dissolve. It and can be taken during a run, and right up until the start of a race. Talk about convenience! If you’re sensitive to caffeine, 1 strip is generally enough, however, if you’re a regular drinker, 2 strips are better. Revvies don’t recommend consuming more than 5 strips a day. They have 2 flavors – Arctic Charge and Tropical Hit. I personally like Arctic Charge best as it reminds me of a piece of mint gum.
Run Gum is a popular worldwide caffeine supplement used by athletes. Unlike Revvies, Run Gum is exactly what it says it is…a gum. You chew it for 5-10 minutes to effectively absorb the caffeine, b-vitamins, and taurine ingredients in the gum. Run Gum states that this immediately boosts alertness and energy, without causing stomach upset.
In terms of general caffeine supplements, I really like Tailwind. They pride themselves on natural, organic supplements that are anti-doping approved (remember to always check your supplements on GlobalDro – this is the responsibility of the athlete). For a recovery based option containing caffeine, I have used their ‘Caffeinated Coffee Rebuild’. This is great for post-session when you need a kick-start to your day. It helps to replenish depleted glycogen stores, rebuild muscles, and restore electrolytes to your body. I like to blend my sachets into a smoothie to go on my way to work, class, or morning errands. This sachet is made with organic rice protein, healthy fats from coconut milk, and a few carbohydrates added for recovery purposes (3:1 ratio of protein to carbohydrates within 30minutes of exercise is the optimal timing for recovery according to Accredited Sports Dieticians). Get yours here.
Gels containing caffeine are a great way to consume more caffeine on top of your normal cuppa pre-run or top up your caffeine stores whilst you’re out running, biking, swimming etc.
From personal experience, I would practice in training and sessions using different brands of caffeinated running gels to ensure you don’t have a stomach upset on race day, and train the body to digest it effectively. This is because the rate of caffeine absorption and the effects vary from person to person. Maurten, a reputable sports nutrition company state that this varies based on weight and how used to caffeine the individual is.
Maurten is an extremely popular brand, with Eluid Kipchoge to thank for a large amount of promotion when he used the brand to fuel his victory in the 2018 Berlin Marathon. They recently released a gel known as GEL100 CAF, containing 100mg of caffeine per serving, and 25g of carbohydrates for some extra fuel whilst you’re on the run. The great thing about this caffeinated hydrogel is it is preservative, artificial flavor and colorant free. All these nasty additives can cause stomach upsets which are unwelcome come race day. Get a box of 100 servings here.
Strava recently made some changes to Strava Premium, which is known as Strava Summit. Some of the most well-loved features are now for subscription only members. In this post, I’ll review Strava Premium, and consolidate at the end whether it is worth the small cost. You’ll have probably made your decision by then, anyway.
I want to deviate for a bit and mention how I recently listened to an interview with Noah Kagan and Mark Gainey, one of the co-founders of Strava. Gainey discussed the early growth and scaling strategies of Strava – give it a listen here. What caught my attention most is how Strava was established with the “inch wide, mile deep” customer focus strategy. Gainey and Horvath value the user experience on Strava more than anything, and this is a testament as to why most Strava features were previously free.
Gainey explained that their dedicated user base loves not only the Strava platform but the company of Strava itself, and what it represents. They decided to make most of Strava’s previously free features behind the paywall. This is because, for $5 a month (the price of a coffee!), this dedicated user base is very likely to become a premium user. The analytical features, such as route planner, Strava segment creation, and leaderboards are worth it. When I recently read Strava’s Brand Playbook, a quote stood out to me:
“Strava is a community of people devoted to putting effort into their activities. For them, being active is not a chore. It’s part of who they are. They’re people who balance their commitment with real-life” – Strava Brand Playbook
I also listened to Fitt Insider podcast with John Vennare, where he also interviewed Mark Gainey. This is also worth a listen, just click here.
What do you get with Strava Summit?
The new structure of Strava Summit unlocks all of Strava’s features, some of which were previously free. They’ve recently integrated some new features too, such as the new “Training” tab in the mobile application which allows you to track and analyze activities on a week-to-week basis.
Here’s a quick breakdown of Strava Premium v Strava Free, which I pulled from the Strava Website:
What does Strava Summit do?
The free version of Strava no longer includes popular features such as route building, segment leaderboards, and advanced performance metrics. Free users will no longer be able to see entire segment leaderboards including specific metric rankings (such as age, gender, weight etc). Free users will receive access to view the top 10 athletes’ rankings on segment leaderboards.
To break it down (as per the Strava website as a guideline) – if you choose to subscribe to the paid service, you’ll get access to:
Compete in Strava Segments: Compete on mapped out segments (snippets of road/path/trail plotted out as a route on Strava) and compare/keep track of past efforts on these segments.
Access to a Training Dashboard/ Training Log: This feature allows you to track your fitness progression, and see what phase of training you’re in. Below is a screenshot of what a training log on Strava looks like with the paid service. You’lll see it plots the longer workouts as bigger circles, and different coloured circles for different activity types (run, swim, hike, bike etc). The total distance is tracked off to the side, and you can see all the previous years of training since you’ve been on Strava. A great digital training diary and backlog!
To set personal goals: You can set time, distance and performance goals, and track your progress across each. See a screenshot below of what happens when I navigate under the “Dashboard” dropdown menu and hit “My Goals”.
Analyze your training comprehensively: Through access to power data and HR data, Strava allows you to identify patterns in training and performance. Strava includes a Fitness & Freshness graph, under “Training” drop-down menu. For cyclists, there’s a Best Effort’s power curve graph which can be generated, under the same menu. Here’s a screenshot of my “Fitness & Freshness” Graph. Strava states that they measure this through a combination of relative effort and power-based training load.
Plan and discover new routes: Strava can suggest routes for runs and rides (you can filter it to road/path/trail only on the map feature), based on GPS activity in that geographical area from other Strava athletes. To create a route, you hit the “Explore” drop-down menu and then hit ‘Create a Route’. See a screenshot of the Strava Route Builder Screen below:
Safety Beacon: You can share your real-time location with friends and family via the app. This is a nifty extra feature to help you feel safe and supported on runs and rides.
Access to a personal heat-map: This is an interactive visual map of all your runs and rides that you’ve completed around the world. I personally love this feature, all the highlighted coloured lines show where I’ve run, and the darker means I’ve run those areas more often. Take a look below for a screenshot as an example:
Access to Training Plans: Strava provides access to fitness apps (from acclaimed apps to start-ups) which provide training plans of all sorts – from ultra-running to road cycling. Click here to learn more, and gain access to a database of varied training plans.
Strava has their own training plans for runners, available here, and for cyclists, here. Alternatively, you can access “Training Plans” via the drop-down menu on the Strava website.
Strava released a statement in regards to this change and explaining the shift over of most of the popular free features to a subscription service:
“Dedicating Strava to the community is also a commitment to longevity. We are not yet a profitable company and need to become one in order to serve you better. And we have to go about it the right way—honest, transparent, and respectful to our athletes.”
How much does Strava Premium Cost?
Strava have decided to consolidate their package model previously into a single subscription package. Now Strava charges $5.00/month for an annual subscription, with the first 2 months free if users commit to an entire year. Click here to subscribe to Strava Premium if you’re interested. Previously, Strava separated it’s subscription services into packages (incl. Cost break down) such as:
Training – (1 yr, $23.99)
Safety – (1 yr, $23.99)
Analysis – (1 yr, $23.99)
You could do combinations of these packs, or subscribe to all three for a year, totaling $59.99.
Is Strava Summit Worth it?
Well, since all of the features discussed above are, according to seasoned Strava users, the most beloved features, I definitely think it is worth sacrificing the cost of a cup of coffee a month for Strava Premium/Summit. If you enjoyed these features and engaged with them before they were placed behind a paywall, then it is little harm done to subscribe. Plus, there are some perks you could cash in on as a subscriber. See my screenshot below:
I reached the Strava Perks landing page (screen above) through hitting the “Explore” drop-down menu, and then ‘Subscriber Perks’. If you scroll down, there are even more!
The Ultimate Guide to ASICS, Nike, Hoka One One, Brooks, and Saucony Road Running Shoes
Selecting the right pairs of road running shoes for your everyday jog or training run is super important, as it is likely to be the footwear you’ll spend most of your time training in. Picking the best road running shoes doesn’t have to be tricky. A bit of research can go a long way in making a purchasing decision. Even better if the shoe company will let you order a few sizes to try, and return the ones that don’t fit. Sometimes the small business online running stores will allow you to do this if they are local to your area.
In this first section of my best road running shoe guide, I explore some of the best road running shoes from two of the most well-known road running shoe brands: Nike road running shoes and Asics running shoes.
In the second section, I’ll discuss Hoka running shoes, Brooks running shoes, and Saucony running shoes.
Nike Running Shoes
Shoe 1: Nike Air Zoom Pegasus 37
A well-known and widely used shoe, these guys are an all-around good training shoe. I particularly love using them on the roads and gravel paths. They also do work surprisingly well on trails. I put this down to the neutral structure of the shoe, cushioning in the foam, and flexibility in the upper. Too much rigidity makes the runner prone to an ankle sprain and not enough cushion is uncomfortable on rocky, spiky surfaces. Available in both a normal or wide fit, they cater well to different foot widths. I gathered from the website reviews of the Pegasus 37 that the shoe fits true to size. From running in these shoes personally, I can confirm this. I’ve never had issues that correlate with ‘fit’ when wearing the Pegs.
In terms of shoe tech, Nike has utilized its ‘Nike React Foam’, which is intended to be cushioned and responsive. I agree, in my opinion, this is a very cushioned shoe, and it is noticeable whilst running. I like to use it for a few of my jogs and mid-length longer runs. I found that the shoe didn’t need much time to be ‘broken in’, which is super nice with my consistent running and takes the stress out of thinking about that aspect of footwear.
I do however want to note that I find when you wear the shoe on a longer run, the foam tends to work better for the next run if you give it a day to ‘recover’. I get around this by alternating the running shoes that I use. The shoe foam seems to have more spring if you don’t use it on back to back days. Nike calls the shoe model’s cushioning system ‘Nike Zoom’. Nike states that it utilizes “pressurized air and tightly stretched fibers to absorb impact” and return energy to the runner, which in turn reduces the load stress on joints.
The mesh upper (this is a shoe tech term, referring to the fabric part of the shoe) on the Nike Pegasus 37 is thinner than the Peg 36’s, meaning it is more breathable however still retains the upper flexibility Peg users love.
It has a 10mm heel drop. A pair of Nike Air Zoom Pegasus 37 is $120USD. Get yours here.
Shoe 2: Nike Air Zoom Structure 22
I also use the Nike Zoom Structure 22 shoe alongside the Nike Zoom Pegasus 37 as a part of my training shoe rotation. My foot structure is quite flat (I pronate, a lot!), meaning I’ll often lean toward a shoe that has more structure for a general training shoe. This isn’t as important in a race or speed work shoe purchase decision. The Nike Zoom Structure 22 offers more structural support and less cushion in the sole than the neutral Pegasus 37 shoe discussed above, so it makes for a good alternative shoe choice on every other day. I don’t like to get extremely used to one shoe either, changing it up here and there allows for muscle adaption to a larger variety of scenarios, shoes, and surfaces.
Nike promotes that the shoe is sleeker and more lightweight. I do agree that the Nike Structure 22 fits my narrow foot better than the model previous, mainly due to the thinner, tighter mesh upper. Nike has made their lacing system on this shoe better than I previously recognized before, as it hugs the top surface of my feet nicely.
Nike Structure 22 also has a 10mm heel drop. Interestingly, Nike has integrated what they call crash pad technology into the heel, to reduce the impact on joints, tendons, and ligaments upon foot contact with the ground. It also helps with the over-pronation correction process. I do notice the extra midfoot support in this shoe model, which is no surprise as it is called the ‘structure’ for a reason.
Nike has integrated their ‘Zoom Air unit’ in the forefoot of this shoe, which provides a low-profile cushioning but retains the desired responsiveness, they explain. This shoe from experience is not as great on trails due to its supportive and structural features. It truly is a road running shoe for everyday use.
A pair of Nike Air Zoom Structure 22 comes in at $120USD. Get your pair here.
Asics Running Shoes
Shoe 3: ASICS Gel Nimbus 22
This is arguably Asics best neutral road running shoe for everyday use. I personally have tried the shoe and enjoy it for regular runs. Most Asics shoe users purchase Asics for the GEL, a defining tech feature of the brand’s running shoes. The GEL unit in the heel of the shoe (shown in red in the above image) has the role of cushioning on the down-stride and providing a good level of responsiveness on the kick-back section of the runner’s stride. For most runners, landing on the heel is the first point of contact with the ground in their stride, hence why the GEL is cleverly integrated into the heel of the shoe. Naturally, in human body functioning and biomechanics, the heel is designed to be able to absorb the most shock upon ground contact.
Asics have continued to utilize their trusty Flytefoam propel technology in the midsole of the shoe to enhance energy return. Asics note that their Flytefoam (a mixture of different foam materials) is 55% lighter than industry standards of foam in other running shoes.
Despite being a neutral shoe, Asics still ensures to include a stability piece (shown in black in the image above) underneath the arch of the food. I really enjoyed having this piece integrated, but not dominate the entire mid-section of the shoe as many other training/road running shoes have. It’s modest and effective.
The mesh upper provides adequate breathability and is pretty supportive. More so than the Nike model road shoes. Nike traditionally tends to have less support in their mesh uppers, preferring a more flexible mesh technology fabric.
The Asics GEL-Nimbus 22 comes in at $150USD. Get yours here.
Shoe 4: ASICS GT-2000 8
Before I started running in college where Nike is our gear sponsor, I swore by Asics GT-2000’s as my training shoe. I still own a pair that I use as apart of my regular shoe rotation. Like its cousin, the Nimbus 22, the GT-2000 8 also re-introduces the famous GEL component in the heel, for cushion and shock absorption. I personally find, that unlike shoes such as the Saucony Kinvara or Hoka One One which have a lot of under heel cushioning, this has a firmer feel underfoot. This is something to keep in mind, based on your own preference.
This shoe differs from the nimbus as it has extra supportive features, more suited to an over-pronation runner’s foot type. This shoe includes a more aggressive supportive piece in the midfoot section, as you can see in the sole view image (light grey) below. This piece increases the stability and support provided by the shoe to the foot.
The lightweight Flytefoam technology is also utilized in the Asics GT-2000 8, just as it is in the Nimbus 22. The mesh is also great from a water-proofing standpoint. It is lightweight, provides good cover to the foot but also is very breathable.
This shoe is a training shoe for everyday use, best suited to the roads and gravel paths. From personal experience, it doesn’t do well on trails and uneven surfaces. This is because the midfoot piece doesn’t allow for much flexibility and reactivity when making contact with rocky surfaces. It also gets slashed up. This happened to me. I now buy trail-specific shoes. Like the other road running shoes I have discussed, this shoe has a 10mm heel drop.
A pair of Asics GT-2000 8 comes in at $120. Get your pair here.
Best Road Running Shoes Guide Part 2: Hoka One One, Brooks and Saucony
After looking at some of the best road running shoes Nike and Asics have to offer, I thought it was also important to look at some other well-known running shoe brands that offer other diverse styles and models. Selecting the right pairs of road running shoes is a very personal experience based on your own goals, foot type, surfaces most often run on, and race + training distances and mileage. There’s a lot to consider. By writing these best road running shoe guides, featuring shoe tech descriptions, reviews, and my own personal experience, I hope to make the decision process a bit easier for you.
In this second section of the best road running shoe guide, I explore some of the best road running shoes from three of the most well-known road running shoe brands: Hoka One One running shoes, Brooks running shoes, and Saucony running shoes.
Hoka One One Running Shoes
Shoe 1: Hoka Clifton 6
Side/Front on View
Hoka One One is best known for its well-cushioned running shoes. The Hoka Clifton 6 is a great road running shoe, as the cushioned sole provides a softer ride and reduces the stress impact of concrete/tar roads on the joints. Did you know that the body must absorb 6x your body weight in shock when your foot makes contact with the ground when running? Crazy huh, so it’s always good to have a bit of cushion on your everyday road running-specific shoes. It could potentially minimize stress injury risk.
The shoe is neutral in terms of stability – if you look at the sole view image below you’ll see that there are no dominating stability pieces integrated into the shoe sole or midfoot as such. This doesn’t necessarily mean the shoe isn’t a good fit for an over-pronator/more flat-footed runner. I personally have a foot that is labeled ‘over-pronator’, however, I prefer to run in neutral running shoes and place a custom orthotic/form-orthotic in the shoe for biomechanical adjustment purposes.
Interestingly, the heel-to-toe drop on this road running shoe is 5mm, compared to the usual 10mm in the Nike and ASICS road running shoes I reviewed in the first post of this series.
I wanted to point out the change in the upper Hoka One One has integrated into their new Clifton 6 model. Hoka has addressed complaints of the fit in the upper by improving the lacing and lockdown system. From my experience working in running specific stores in Australia, I found that Hoka shoes tend to fit wider feet better. The Hoka One One Speedgoat was the best fitting Hoka shoe for my narrow feet. This is something to consider.
A pair of Hoka One One Clifton 6 comes in at $130USD. Get your pair here.
Shoe 2: Hoka Carbon X-SPE
This shoe is one of Hoka One One’s latest releases and boasts features such as reactive, energy-returning cushioning, and a carbon plate (hence the name Carbon X-SPE). I personally tried a pair of these a couple of days ago. I immediately noticed that they are extremely cushioned, the upper does not provide much support, and they feel very light under-foot.
This shoe was released in response to major brands such as Nike, releasing the various Vaporfly models. It’s a new kind of racing flat, very non-traditional in a sense. What we are seeing today is highly cushioned long-distance road racing shoes that have a ‘sweet spot’ on the sole of the shoe to gain maximum propulsion when the foot makes contact with the road.
Hoka One One explains that this shoe is extremely lightweight (8.7oz for a Size 9 shoe), with the usual Hoka signature rocker design, optimal for a smooth gait and road running purpose. The foam was designed to integrate comfort with speed. Comfort is a really important factor in Hoka – it is what the customer looking for a Hoka is seeking when they try on a pair. The top layer of foam has comfort in mind, whilst the bottom layer and the lightweight carbon plate are engineered to optimize propulsion/energy return for the runner.
The upper is quite different from other Hoka shoes on the market, as they have decided to model off other brands and integrate a mesh bootie. The upper is also tongue-free, which prevents possible discomfort from rubbing or bunching ( I personally love this feature, I’ve had issues with the tongue of running shoes before.)
The one review which I found on the website explains that these shoes are well suited to long-distance road running, and road races specifically from 10k to the marathon. The 5mm heel to tow drop is more modest than other road running shoes I have explored in these blog posts, which supports its purpose as a road racing shoe.
The Hoka One One All Gender Cabron X-SPE shoe retails for $200. Get yours here.
Brooks Running Shoes
Shoe 3: Brooks Glycerin 18
The new model of the Brooks Glycerin 18 features better cushioning (a trend found in most new road running shoes being released on the market at present) and more room to move in the upper part of the shoe. The integration of increased stretch in the upper will allow more varied foot types to fit this Brooks model, which increases the potential suitable market for the shoe. This shoe is a neutral shoe, best suited to a neutral foot type, or an over-pronator who may use an orthotic or corrective piece. I do know that this shoe has a fairly high arch, which is something to take into consideration if you prefer a shoe that feels ‘flatter’. This may be a good shoe for foot types that do require some extra arch support.
Like most road running shoes I’ve looked at, the Brooks Glycerin 18 has a heel to toe drop of 10mm. Interestingly, it is fairly lightweight for an everyday road trainer, at only 9oz for a mid-range size of the shoe.
From a technical side, the midsole (foam part of the shoe) has utilized more of Brooks’ DNA LOFT midsole foam technology to increase cushioning. Brooks also desired a shoe with more traction this time around as you can see on the Sole View of the shoe I’ve included above.
What is DNA LOFT midsole technology? Brooks explains that it is a mix of EVA foam, rubber, and air. Their latest shoes are meant to be their softest and most forgiving yet. If you enjoy a cushioned, soft underfoot feelings, with a bit of arch support – check these shoes out.
The Brooks Glycerin 18 is available for $150USD, get your pair here.
Shoe 4: Brooks Adrenaline GTS 20
Brooks has been releasing Adrenaline GTS model shoes for 20 years now, so they’ve had quite a while to re-think the design of the shoe but keep the same features Adrenaline users love, apparent. What’s new in this shoe is Brooks ‘GuideRails’ support technology.
GuideRails are described by Brooks to have a supportive function, “minimizing deviation of excess knee movement (which) can help stabilize your run”. Guiderails hug either side of the heel in the upper part of the midsole structure. See the image above from the Brooks website. When the foot makes contact with the ground, the Guiderails prevent an inwards collapse of the knee, which compromises stability, form, and therefore the whole kinetic chain.
Everyone I’ve met who has used a Brooks Adrenaline seems to really enjoy the shoe. Unlike the Neutral Glycerin, this shoe is more supportive in design and has a higher heel to toe drop of 12mm. Similarly, it also features DNA LOFT technology in the bottom part of the midsole and boasts cushioning as all the new lines of Brooks’ shoes seem to do.
Brooks has improved the mesh upper to be more lightweight, by structuring it to streamline and hug the foot better.
One review I read explained how they loved the cushioning in the heel and the comfort features of the shoe. Another user said that their feet are highly arched and structured, and the shoe gave them feet aches. This is likely due to the shoe being too structured for this particular runner’s foot type. Another runner described the new mesh design as more snug, and the lacing system didn’t require super tight lacing to hold the foot nice and secure.
A pair of Brooks Adrenaline GTS 20 comes in at $130USD – they’re available online here.
Saucony Running Shoes
Shoe 5: Saucony Triumph 17
The Saucony Triumph 17 is Saucony’s most cushioned shoe, designed for long runs. The protective cushioning is intended to return energy for economical running and reduce load impact on the runner’s joints – potentially assisting in injury prevention and delayed onset muscle soreness (DOMs). The shoe has an 8mm heel to toe drop and is designed for a neutral foot type. This shoe isn’t a shoe for a foot that needs a ton of support but could work well if you’re looking for beginner’s long-distance road racing shoes due to the comfort and cushioning factors.
Saucony notes that the cushioning in this shoe is 28% lighter than their previous best-cushioned shoe. This is a feature of Saucony’s new shoe technology from the end of 2019 – PWRRUN+. They note that this foam is extra springy, absorbing 5% more impact than their previous foams, enhancing the energy return of the shoe. They also note the increased flexibility, allowing “for powerful take-offs” and “softer landings”. Durability is also a key factor – they stress that this foam lasts longer, which potentially could increase the mileage life of the shoe.
Interestingly this foam isn’t EVA based like most road running shoes. They explain that PWRRUN+ features are more adaptable, flexible, and responsive to the runners foot and gait.
The Saucony Triumph is available online for $150. Get your pair here.
Shoe 6: Saucony Guide 13
The Saucony Guide 13 is one of the company’s more structured road running shoes, great for logging training miles. Saucony explains that this shoe provides a great balance of cushioning and stability/supportive features – the best of both worlds. The great thing about this shoe is that it is very versatile. I’ve tried it on gravel roads, single-track trail (not the super rocky kind), roads, and grass. It works well on each. The shoe suits a foot type that requires more support, due to the integrated stability features. I myself have flat feet (over-pronate), but enjoy a bit of cushion. Therefore, a shoe balanced with cushion and support, like the Saucony Guide, suits my needs.
From a shoe tech standpoint, like the Triumph, it also has an 8mm offset and PWRRUN cushioning technology which I discussed earlier. What is different between the Triumph and the Guide is the medial TPU guidance frame. TPU stands for thermoplastic polyurethane – which is lightweight, longer-lasting, and extremely durable compared to most other outsoles (the bottom part of a shoe). Saucony explains that this assists the natural gait cycle of the runner.
The upper is designed with FORMFIT technology – this is in place to allow the shoe to fit a wide variety of foot types (wide, narrow, toebox and heel discrepancies etc).
Right now the Saucony Guide 13 is on Sale for $89.95 USD down from $120. Get your pair here.
Strava Club Case Study: How to create a Strava Club for your blog or business
I decided to create a Strava Club and promote it, to learn the most effective way to execute this process for a small business or company, and also for a little bit of fun. I now have my very own Strava club Wild For Trails– connected to this blog (larahamilton.com). In this post I’ll guide you through how to create a club on strava, strava club widgets, strava challenges in strava clubs, and setting up a strava marketing strategy utilizing strava clubs.
The goal of my club is to connect athletes internationally and locally (in Boise and in Sydney – my two home cities), provide a platform for camaraderie and education, and set up/facilitate live activity meet ups in Boise and Sydney when I am in the localities. I’m super excited to keep this club running (pun intended) and watch it grow.
This process proved to me that a Strava Club can be easily set up for a business or brand, opening up a new platform to engage athletes with your product or label. I recently read this awesome article which honed in on some relevant stats surrounding the growth of Strava. It’s truly fascinating.
Strava is “growing at 1 million per month as of July 2019. In that year’s Tour de France, 120 of the 176 riders regularly log rides in Strava”.
If you’re a sport-focused brand, company, or business wonder, you’d be silly not to create and grow a Strava presence. Check out my post on Strava for Business here, which walks you through the how to’s, essential features of setting up a Strava Business account or Strava Partnership. If you’d like to contact me so I can personally walk you through the steps or help you set up a Strava Business Plan – click here.
What is a Strava Club?
A Strava club is essentially like a real-world sporting club but facilitated online via Strava, complete with statistical features, scheduled club runs, club competitions, and challenges (known as Strava Challenges). Clubs can be created for any sport or multiple sports that Strava supports. Clubs can be in the form of:
Real-life local clubs that want an online Strava presence or post their events on Strava to publicize them
Brand affiliated/Strava Partnership Clubs
An online-only virtual club
I decided to create a club connected to the larahamilton.com running blog to experience the set-up process myself and learn how a brand or business may do the same. This is a screenshot of my homepage for the Wild For Trails Strava Club.
I invited members to my club by clicking ‘Invite Athletes’ on the right.
How do I join a Club on Strava? – Creating a Community
The great thing about Strava Clubs is many groups or brands have their club page primarily based on Strava. Strava attains so many new users simply by athletes wanting to join a local club and therefore joining Strava so they can see the scheduled group meet-ups and join in the friendly Strava Challenge competitions. If your brand or business has a club on Strava, you can invite members to join as per above.
I want to walk through the simple steps of how users find and join a Strava club. I first go to ‘Explore’ at the top drop-down menu of the Strava homepage. See the screenshot below.
The next page that pops up will be the Strava Club search page. I wanted to search for all running clubs in Boise. So I typed ‘Boise’ into location, and hit the running check-circle, then hit ‘search’.
I decided I want to join the local running store club – Shu’s Idaho Running Company. I clicked their blue URL title, and then on their page, I clicked ‘Join Club’ in bright orange under the description. It’s that simple! See the screenshot below.
Strava Verified Badge: Get your club Strava Verified
If you are setting up a Strava Club for your business or company, be sure to apply on this Google Docs Strava form for a Strava Verified Badge.
If approved, Strava will give you an official brand tick next to your chosen brand icon/logo.
Promoting Your Strava Club
The most effective way to promote your Strava club is to first grow your athlete member count. This is most effectively done via:
Inviting athletes physically via the Strava Club page
Word-of-mouth spreading via Group Strava Events (physical presence)
Setting Strava Challenges – The completion banner, badges on your club member’s pages, virtual trophy symbol, brand tailored segment, and the leaderboard will promote your brand naturally
Provide Incentives for Challenge completion – Brand prizes, discounts, access to online resources etc
Running Facebook Ads directly to your brand club homepage or next club event (send them straight to a ‘product’ or live event, in this sense)
I’ll explore these other strategies below:
Pinterest pins directed to the club page
Post Content on Strava
Inserting a Strava Widget onto your personal blog or company website.
Pinterest pins are a unique but interesting way to drive traffic to your club page, and potentially gain new Strava users utilizing your brand as the segway for the athlete onto Strava. On Canva, I created this pin, which links directly to my club page:
I then targeted Strava related keywords searched for on Pinterest and placed them in the description of the pin. This pin is linked directly to my personal blog also. I want the Strava Club, my personal running blog, and the Pinterest pin to be interconnected to best optimize the promotion of my club. This exact growth strategy could be applied to your brand. Contact me to learn more about forming a Strava Business Strategy here.
Content posting is a must. It is how we keep the discussion board alive on the club page, and it will appear in your club members/athletes activity feed as a notification, in a sense. See the screenshot below of the club post page, accessed via the club page.
This content is directly from my personal blog, I just shared it on Strava as well. Brands with personal blogs and content can create Strava posts with content directly from their site. It takes the thinking out of the process and further promotes your brand on the platform. On the top right of the screenshot above, you can click the button to ‘Post Content’.
Inserting a Strava Widget onto your website is super simple. On the club page, to the right on the bottom, you’ll see ‘Share [Club Name]’s Runs’ – click this. See the screenshot below.
This will pop-up. See the screenshot below.
You’ll want to embed the URL to either on or both of the Widget into the Footer of your website. (I found this to be the best, least disrupting to your website layout design). When you refresh your website pages and scroll to the bottom, you’ll see these 2 widgets (I embedded both) on the page. See the screenshot below for an example from my website.
This is another great way to promote your brand or business Strava club via a website platform.
Strava Club Challenges: Can I create my own challenge on Strava?
Challenges encourage users to engage with the application and consistently check in with the app to see how their effort or multiple efforts/attempts for the challenge are faring over time.
This is a win-win for both Strava, the brand, and the athlete. Strava is publicized as the challenge spreads on the platform and via word of mouth (trust me, in Bosie alone I have heard the Boise Summit Series mentioned in various venues across town over 5 times – in active communities these spread like wildfire). This draws new users on to the platform so they can complete the incentivized challenges, and in many cases earn prizes affiliated with the brand or local companies the club page is trying to support. Boise Summit Series paired up with local breweries for one of their challenge prizes.
In the screenshot below, I completed one of my challenges on my morning run. The badge appears below the stats as you can see. If you’re a brand labeled challenge, this is great publicity for your brand. My morning run with the Strava challenge completion banner will appear on my personal activity feed, promoted to all my followers. They can click into the challenge via the banner.
Other types of challenges require donations to a charity cause, or an entry fee for a virtual run often in return for a mail-delivered finishers medal or brand-affiliated discounts.
You can join the run club on Strava as you can see in the bottom right (click here to do so), where your training and race effort will be posted. You can also see other motivated athletes working towards completing the challenge too.
Users get a unique badge for their virtual Strava trophy cabinet and a finishers medal posted to their door, along with other cool prizes listed on the rego page. You can register for the SeaWheeze Virtual Running Race here.
Since COVID-19, challenges have become more popular than ever, as have Strava virtual runs which can easily be set up utilizing set routes with Strava Segments. This works via GPS Sports watch connection to the Strava app, which recognizes the route run, and uploads the athlete’s effort for that particular route onto Strava. See my screenshot below of a past Virtual Run I completed hosted by the Strava Club – ‘Pace Athletic’. They utilized the Spit to Manly Strava Segment.
Strava then places the athlete’s activity/effort onto a leaderboard under the segment or set route.
The Pace Athletic Strava Run Club could then determine their winner based on the top Strava Segment times posted at the end of the challenge, as shown on the leaderboard. Strava categorizes these leaderboards automatically if the challenge has a gender, age, weight class category, etc (as you can see in the bottom right of the screenshot above). This is a great example of a local running business establishing a Club Challenge to promote their brand, services, and spread camaraderie associated with the brand. I personally completed this challenge and won’t forget it for a while – it is great real-time marketing, connecting dedicated and motivated athletes directly with the business or brand.
Plus, it’s free to do.
Strava Sponsored Challenges: Higher End Budget
Strava Business now offers the option of purchasing an official Strava Sponsored Challenge. Strava notes that challenges start at $10K and “scale based on duration, targeting and promotion”. The company can decide how much to invest, with 200k being the max.
Virtual Races are apart of Strava Sponsored Challenges. To set up an Official Strava Sponsored Virtual Race, pricing starts at 10k (as per Strava Business website).
If you’re interested in investing in a sponsored club challenge for your business, get in touch with the Strava Business platform directly here.
A more economical option if this is beyond your budget is to integrate the Strava monthly challenges of 5k, 10k, and a half-marathon into your own company club virtual race. You can do this by filtering the challenge leaderboard to see only your club members’ results that participated. From these results, you can gather who to award prizes, etc to. Still need help?? Contact me here.
Strava Club Events
I decided to create a test event on my club page – it was very simple and is a great way to create face-to-face relationships with other members of your club. If you’re a brand, setting up brand affiliated club events is essentially like putting a face to the brand. If you know anything about marketing, this is a must. To add a club event – on your club page hit ‘add club event’.
Next, a club event pop-up form will appear. See my screenshot below.
Fill this form out, and voila – you’ll create a club event that looks a bit like this one I created shown below.
Strava is pretty snazzy and lists all the club events you’re attending on your activity feed and profile, alongside all the challenges you’re in the process of completing. See my screenshot below for an example. It’s in the top right corner.
You can promote your club event on your personal or brand activity feed, and even share it on socials. See the screenshot below of the event page. One the right you’ll see ‘Share & Invite Friends’.
On the mobile application, when you hit this button, this will appear. It’s great that you can even send the group event run out via text, airdrop or Facebook messenger app.
Strava Clubs Privacy Settings
Strava allows you to make your club open to all, private, or women only. When you first set-up your club, you’ll see this option at the bottom of the pop-up widget.
If you want to learn more about how to set-up and grow your brand on Strava, contact me here.
If you’d like to join Wild For Trails – a community for trail fanatics (running, mountain biking, and hiking) on Strava, click here.
Strava Business: How to advertise your brand on Strava
Strava is one of the best ways for brands to connect directly with the athlete. Strava Business is a platform that has been established to effectively advertise brands to extremely focused target markets – essentially users already engaging with the products. Strava advertising is a must for all sports brands in the future, breaking down geographical and time barriers that could potentially prevent effective athlete-brand connections. The aim is to create a Strava Marketing Strategy.
We are witnessing a shift in the marketing world, where athletic focused advertising is no longer as effective in the form of annoying ‘pop-up, in your face’ ads, but integrated into physical challenges, clubs, and the athletic activity itself. This is a win-win for the business and the athlete. Luckily, Strava Business exists to help brands reach athletes directly.
What is Strava Advertising?
Strava allows its brands (which they call ‘partners’) that have connected with the platform to establish connections with motivated athletes from all over the world, from many different athletic disciplines, with a variety of goals. That’s a market waiting to be tapped in to. I recommend establishing what your brand goal will be when establishing its presence and forming an athlete-brand based community on Strava. Think creatively. If you’re a sports watch brand, you can use Strava to highlight particular activities and segments to promote a certain model of your watch. Polar has done this, and Strava wrote a case study on it which you can read here.
In my screenshot below from a Parkrun, I completed a few years ago, I even listed the watch I was using – A Garmin Forerunner 735XT. This is a form of brand exposure via an athlete on Strava. See it like this – if a well-known athlete with a large number of Strava followers completes a race, the activity upload is going to get a lot of traffic. The traffic/athletes viewing the activity can see what gear the athlete used, and are more likely to go out and buy the same gear.
Athletes on Strava are diverse. There are road runners, trail runners, track runners, cyclists, swimmers, hikers, kayakers, surfers, skiers. The list is long, and they’re all on Strava. I personally follow athletes from all of these disciplines and also use my own Strava for running, swimming, cycling, skiing, and surfing. These connections can be formed via:
Establishing sponsored virtual challenges for athletes
Creating clubs athletes can join – these form communities which brands can directly engage with.
Just as on Instagram and Facebook you can directly engage with athletes. Whether this is via ‘Kudos’ (Likes), commenting on activity uploads, finding athletes on leaderboards from segments and routes, shared activity uploads. These features are all a part of the camaraderie and fun that have allowed Strava to build a platform of over 50 million athletes from 195 countries.
I’ll break down these components of Strava Business for effective Strava Advertising below.
Strava Challenges: Sponsored Challenges to introduce and engage your audience
Strava Challenges allow your brand to directly engage with athletes and keep your brand at the forefront of their minds. Athletes thrive off challenges, and its a cyclical process too. Once we complete one challenge, we become hungrier for the next. Trust me, I’m one myself. We don’t settle, and the motivation and friendly competition Strava fuels with its challenge leaderboards, kudos, commenting feature, and reward incentives only fuel the fire. See the screenshot below of an example of a UK based club challenge I’m currently completing from the US/Australia. The 2020km in 2020!
I noticed that they’re currently advertising a club event (see the blue URL link) – a virtual monthly 5k race. I clicked the link, and was taken to this page, where I could join the race and even invite friends to join me:
As a brand club page, you could set challenges just like the one above.
Challenges are completely customizable. You can choose:
The duration of the challenge – it could be 1 week or 1 month
Age – you have the option to open the challenge to certain age groups only
Who can enter – it can be a private club challenge, or open to all of Strava. You choose your field.
Gender competing – can decide to have all race results compiled as one, or categorized into gender results.
The sport for your challenge – eg. running, swimming, cycling
The style of your challenge – it could be run a half-marathon as fast as you can, complete this specific trail route as fast as you can, or run for 20 hours this month. Be as creative as you like with this. The more diverse you can offer, the better.
Challenges facilitate the process of continual user-brand re-engagement. By setting regular and interesting challenges, and providing reward incentives, users stay interacting and engaging with the brand and motivated to virtually compete. Clubs can post challenges by posting on their club page and inserting a segment link at the end of their post. See the screenshot below from the Boise Summit Series Club Page for a brief example:
Challenges increase brand exposure and therefore new potential customers. Other Strava users can see their friends complete challenges through activities posted in their feeds, and friends also get notified when their fellow athletes join a challenge. Strava will then ask if you’d personally also like to join the challenge with a simple click of a box in your personal activity feed.
Another perk is that the Athlete’s personal profile/dashboard has a featured gallery of the current challenges they are participating in, alongside a virtual trophy cabinet presenting the challenges they have completed. Athletes can track their progress in a challenge anytime, via their personal profile, activity upload, or on a club page. Athletes will also tend to post their challenge completion on socials – even better for your brand.
A screenshot of a segment (route) that is being used as a virtual trail race on Strava, facilitated by the Boise Summit Series Club.
Strava Challenges are a new form of sports-focused advertising. The brand in a sense, is the instigator for the athlete to continue participating in challenges and setting new goals. This is motivational and has a positive influence on potential customers. This is very different to a traditional marketing advertisement.
Challenges facilitate a community brand experience for athletes. Athletes will begin to associate a positive and ‘human’ feeling to the brand. It won’t seem like just another label. With Strava, this is often one of fun, camaraderie, and friendly competition.
You can reward your participating athletes and community – challenges have incentives. Athletes who complete the challenge will receive a finisher’s badge in their digital trophy case, displayed on their profile.
You could also choose to offer product discounts, such as online store discount codes, race entries, tailored experiences. I’ve even seen local club based challenges offer physical prizes. I personally won a challenge and collected a physical prize in-store. The store had set-up its own Strava running club, complete with challenges and prizes.
Using Strava Challenges to promote your brand is an extremely effective and innovative way to engage a community that has already established a common interest in the sport, they likely have similar goals alongside drive and determination to take on new challenges.
On their website, Strava explains the benefits of sponsored Strava challenges are brand building, meaningful customer interactions, and conversions. I’ll explain in my own words below:
Brand building – Think of it like driving new traffic (customers) to the brand, and capturing their attention.
Meaningful customer interactions – provide content they can engage with, and then interact with the community.
Conversion – We nurture the athletes to further engage with the brand and be a part of the larger brand community.
Strava clubs are free to create. This is one of the most cost-effective strategies to promote your athletic or sports brand on the internet and more specifically – social media platforms. Strava has cleverly taken the idea of a physical sports ‘club’ – complete with a community feel, camaraderie, friendly competition, organized events, members from all walks of life and with similar interests – and made it a virtual reality. This breaks down geographical walls and therefore expands brand exposure to athletes remarkably.
Clubs are very easy to set-up. This process is carried out directly through your Strava profile, under the “Explore” tab → “Create a Club” black icon on the top right as shown in the screenshot below. You’ll then be guided through the user-friendly prompts.
Strava clubs facilitate athletes to engage directly with your brand and feel a part of a larger brand-focused community. This is especially true when your personal Strava Business Brand Strategy involves challenges that can be integrated into your club. Let’s look at Red Bull Australia Club as an example – see the screenshot below:
I can see that some of my Strava friends are also apart of the club, in the right-hand column where it says “2452 members”. I can also see where I rank this week so far, and follow along on other athlete’s training journies who also have an interest in Red Bull Australia and its associated interests (adventure sports, outdoors, action etc).
Clubs allow you to target both local and international athletes, and can be established for any sport that Strava offers activity logging for. This could be cycling, running, swimming, mountain biking – you name it. The next task is promoting your club on Strava and on your social media platforms.
Content – Brand Strategy via Strava Clubs – if your brand or organization posts content, such as blogs, you can publish the content directly to the club page, and athletes can choose to share it on their socials. Blog content posting is a must for any brand wishing to grow. Contact me here to learn more about the content-brand strategy. See the screenshot below for an example of content posting in the form of blog content on the Red Bull Australia club page:
Your content will naturally gain exposure on Strava. The platform has established an algorithm that delivers every club post directly to the athlete’s feed. Strava promotes on their website that athletes engage with club posts at higher volumes than traditional social media platforms. This is because Strava is a very athletic-specific social media platform. The members of Strava are already interested in sport, health, and the outdoors – let’s take the guesswork away from targeted advertising.
Want to join Run Rally? It’s a Strava club connecting runners locally and internationally that I personally manage. Click here.
Strava Partnerships or Strava Partner Integrations
Strava Business allows athletes and brands to create ‘Strava Partnerships’, also known as sponsored ‘Strava Partner Integrations’. When we talk about a Strava Partner Integration, we are discussing activities that appear on an athlete’s feed that have a direct association with a Strava partnership brand. For example, a Zwift activity uploaded on to Strava will feature the Zwift banner on the activity itself, in the athletes feed. This will be visible to all the athletes following the Zwift user, and if the activity is labeled as public, it will also appear in any relevant club feeds they have joined. This is maximum brand exposure.
Strava has listed a number of brands that they have formed partnerships with on their website. To provide a few examples of well-known Strava partner integrations:
Zwift – at-home cycling and run training game that connects these athletic communities virtually.
Peloton – at home cycling workouts that boast a live and on-demand feature, and high-quality, professional coaches.
MindBody – the app that connects people with fitness interests to local and online classes. Whether it’s yoga, strength training, group runs, or spin classes. Mindbody has it. Mindbody connects directly with Strava, to make your activity uploads seamless.
Interestingly, as an activity uploader (the athlete), you have the choice as to whether you want your activity to upload with the recognized partner integration. This is found under Settings → Partner Integrations.
Strava Community: Exposing your brand to 50 million + users
Strava explains that its platform allows brands to directly “interact.. with the most engaged community of athletes in the world.” I personally can testify to this, as I use Strava myself, along with most of my Australian teammates. I have email notifications set up to notify me when a Facebook friend signs up to Strava. In light of recent world events, I have had influxes of emails notifying me of friends signing up – not specifically high-level athletes, but from all walks of life! It is essential that your social media marketing strategy is solid in today’s increasingly online-based consumer habits. If you’re a business owner of a sports brand, I can’t stress the importance of establishing yourself on the Strava platform now and get in early before this is the new normal.
How to Contact Strava and how to take the next steps forward.
Strava has its own contact form to assist you with Strava Business queries. They specifically ask if you are interested in establishing a Strava Business model targeted at Challenges or forming a club. The form is available by clicking here.
If you want personally tailored advice on how to effectively establish and grow your brand or small business on Strava, or develop a Strava Business plan strategy – fill out my form here, and I’ll get back to you as soon as possible. Feel free to also join my communal run club on Strava, Run Rally. Click here.